Diet and body building, example

Introduction: The body building diet

Body Building Diet 2400 calories

BREAKFAST

Orange juice 300 g Bread 70 g Apricot jam 40 g

SNACK

Semi-skimmed milk yogurt 130 g Pine nuts 15 g Kiwi 100 g

LUNCH

Brown rice 150 g Canned beans 150 g Extra virgin olive oil 20 g Parmesan g 20 g Tomato preserves + flavors 50 g

SNACK

Whey protein 90% 30 g Banana (peeled) 80 g

DINNER

Whole grain bread 120 g Rabbit, lean meat 200 g Cucumbers 200 g Olive oil 20 g Apple 200 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 2399 Kcal Proteins 126 g 21 Fat 68 g 25 Carbohydrates 342 g 54 Fiber 40 g Alcohol 0 0 Iron 17.84 mg Football 729.5 mg cholesterol 163.4 mg

Body Building Diet 2600 calories

BREAKFAST

Partially skimmed cow's milk 300 g Muesli 50 g Hazelnuts 20 g

SNACK

Strawberries 150 g Low-fat milk yogurt with fruit 250 g

LUNCH

Generic semolina pasta 150 g Grated Parmesan cheese 20 g Salad tomatoes 200 g Yellow peppers 100 g Olive oil 10 g Anchovies in oil 20 g Natural tuna 110 g

SNACK

Apple 200 g

DINNER

Whole grain bread 100 g 2 whole chicken eggs 120 g Corn seed oil 10 g Kiwi 100 g

AFTER DINNER

Whey protein (90%) 25 g Low-fat milk 250 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 2599 Kcal Proteins 146 g 22 Fat 86 g 29 Carbohydrates 339 g 49 Fiber 28 g Alcohol 0 g Iron 17.02 mg Football 1640 mg cholesterol 763 mg

Body Building Diet 2750 calories

BREAKFAST

Tea in a cup 500 g Wholemeal rusks 100 g Cherry Jam 40 g

SNACK

Kiwi 100 g Dried walnuts 20 g

LUNCH

Whole wheat semolina pasta 120 g Lean ground beef 150 g Tomato, a drizzle of oil and basil 50 g Zucchini 200 g

SNACK

Olive bread 120 g Bresaola 50 g Apple 200 g

DINNER

Bruschetta type bread 100 g Tomatoes 150 g Black olives 20 g Olive oil 20 g Cow mozzarella 100 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 2754 Kcal Proteins 128 g 19 Fat 93 g 30 Carbohydrates 374 g 51 Fiber 49 g Alcohol
Iron 24.9 mg Football 857 g cholesterol 174.5 mg

Body Building Diet 2900 calories

BREAKFAST

Partially skimmed cow's milk 300 g Rusks 100 g Apricot jam 50 g

SNACK

Fishing 250 g Whey protein (90%)

20 g

LUNCH

Parboiled rice 150 g Grated Parmesan cheese 30 g Tomato, a drizzle of oil and basil 100 g Green beans 300 g Olive oil 20 g Chicken breast 300 g

SNACK

Cottage cheese 80 g Wholemeal breadsticks 50 g

DINNER

Potatoes 300 g Trout (boiled or grilled) 200 g Salad tomatoes 200 g Zucchini 200 g Olive oil 10 g Apple 200 g

Diet composition

NUTRITIOUS AMOUNT % POWER Power 2912 Kcal Proteins 167 g 23 Fat 89 g 27 Carbohydrates 383 g 50 Fiber 48 g Alcohol Iron 22.54 mg Football 1116 mg cholesterol 304 mg

Try Other Diets

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